Perfect Butt

   Perfect Butt

  Do you think that you are carrying too much weight in your
  posterior? Here is an exercise that will help you
  tone and shape your gluteus maximus.


  Steps Position your body on the floor on hands and knees.

1.  Extend right leg behind body fully! Make sure your foot is higher than your buttocks. Keep your head up.
2. Bend your right leg at a 90 degrees angle.
   
3. Raise your right leg up as far as you can go, then slightly lower your leg so that your knee is lower than your waist.
   
4. Raise your leg up once more.
   
5. Return to Step 1 after two upward movements.
   
6. Repeat the same steps for the left leg.
   
7. Do the exercise ten times with each leg.
   
8. Do this exercise three times per week, on alternate days.
   

Alternate Exercises

1. Get into the habit. In order for you to achieve this great goal, you MUST change your daily schedule around, because these exercises aren't 5 minutes!! It's best to do this when you're doing yoga.
   
2. Lay on your right side and make sure legs are parallel to each other. Lift right leg up straight and then back down. Do this 8 times. Switch to left side and repeat.
   
3. Lay on right side and hold right leg up, bringing it down when bottom of the foot touches left knee. Then stretch right leg out again. Do this 8 times, then switch to your left side and repeat.
   
4. Lay on right side and bring your knees up to your chest. Lift up right leg (don't stretch!) and bring down when knees are touching side by side. Do this 8 times. Switch to left side and repeat.
   
5. Get on all fours. Lay in the position you would be when going down in a push-up, but bring up the right knee to your front chest. Stretch out left leg as far as you can and start counting up to 10 seconds. Switch to left leg and repeat.
   

Tips

• Do the exercise every other day for at least three days out of the week.
  
• Results will come faster if this exercise is combined with walking and other aerobic exercises that work the hips and legs.

Warnings

• Don't be obsessed about this. Just be consistent and make time to do this exercise, and in time, you will see results.
  
• Study healthy nutrition for help in achieving your goals. Avoid fad diets and unproven supplements. Basically, eat whole grains, fruits, vegetables, and yogurt, avoiding foods and drinks loaded with sugar and salt.

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